Sunday November 18 2018

-Warm up-

2 rounds

5 inchworms + push up

8 banded pull aparts

5 dumbell push press

8 FP-1

1 min bike


4-5 sets

8 Incline DB rows

Superset with

12 bent over reverse flies (pinkie turned out)

Superset with

40m single arm overhead carry


7 rounds

1 minute bike – max cals

1 minute GOAT work/practice

1 minute rest

Goat work includes but is not limited to…


Hand stand holds

Hand stand walking


Kiping pull-ups

Butter fly pull-ups

Muscle ups (any of the transitions)

Ring dips


Double unders

Regular push-ups

Really any skill movement

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]